Sun 24th Jun 2018 at 8:00am by PAJ89

Run > Run-Walk

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Time
6:00:03
Miles
32.52
Min/mi
11:04
Pacing
76%
WAVA
44.05
Stride(cm)
88
Cals
2525
Cadence
166
BPM
130
%MHR
68.6
B/mi
1443
Asc(m)
42
Hillscore
52
Surface
Road

Notes & Comments

Split Summary
===
1) 1m - 9:30(9:30/m) 125/131bpm 96cal 6.32/7.31mph
2) 1m - 10:15(10:15/m) 121/134bpm 87cal 5.85/7.16mph
3) 1m - 9:14(9:14/m) 130/136bpm 88cal 6.5/7.97mph
4) 1m - 10:52(10:52/m) 121/134bpm 73cal 5.52/6.87mph
5) 1m - 11:31(11:31/m) 126/139bpm 87cal 5.21/6.87mph
6) 1m - 13:41(13:41/m) 127/142bpm 97cal 4.38/6.39mph
7) 1m - 12:13(12:13/m) 125/139bpm 74cal 4.91/6.7mph
8) 1m - 11:08(11:08/m) 120/134bpm 55cal 5.39/7.53mph
9) 1m - 12:36(12:36/m) 124/136bpm 74cal 4.76/8.83mph
10) 1m - 10:47(10:47/m) 127/137bpm 71cal 5.57/6.99mph
11) 1m - 11:23(11:23/m) 126/137bpm 69cal 5.27/7.22mph
12) 1m - 10:07(10:07/m) 125/137bpm 61cal 5.93/11.65mph
13) 1m - 10:05(10:05/m) 133/139bpm 83cal 5.95/6.8mph
14) 1m - 9:44(9:44/m) 135/141bpm 82cal 6.17/7.39mph
15) 1m - 10:06(10:06/m) 135/144bpm 80cal 5.94/8.64mph
16) 1m - 9:00(9:00/m) 141/145bpm 92cal 6.67/7.33mph
17) 1m - 10:44(10:44/m) 134/144bpm 76cal 5.59/7.78mph
18) 1m - 9:55(9:55/m) 138/142bpm 84cal 6.05/10.9mph
19) 1m - 10:41(10:41/m) 133/144bpm 74cal 5.62/7.41mph
20) 1m - 11:30(11:30/m) 131/143bpm 67cal 5.22/7.6mph
21) 1m - 13:06(13:06/m) 128/142bpm 61cal 4.58/7.76mph
22) 1m - 12:22(12:22/m) 128/142bpm 62cal 4.85/7.62mph
23) 1m - 11:15(11:15/m) 136/148bpm 81cal 5.34/7.28mph
24) 1m - 10:58(10:58/m) 137/145bpm 86cal 5.47/7.14mph
25) 1m - 11:01(11:01/m) 135/146bpm 76cal 5.45/7.78mph
26) 1m - 10:42(10:42/m) 141/148bpm 93cal 5.61/7.93mph
27) 1m - 12:31(12:31/m) 134/146bpm 77cal 4.79/6.93mph
28) 1m - 11:15(11:15/m) 131/144bpm 58cal 5.33/6.99mph
29) 1m - 11:03(11:03/m) 132/144bpm 69cal 5.43/7.64mph
30) 1m - 11:34(11:34/m) 134/145bpm 78cal 5.19/7.37mph
31) 1m - 12:23(12:23/m) 133/145bpm 76cal 4.85/6.74mph
32) 1m - 10:57(10:57/m) 139/149bpm 87cal 5.48/12.8mph
33) 0.52m - 5:58(11:32/m) 141/148bpm 51cal 5.2/7.22mph

9:30 10:15 9:14 10:52 11:31 13:41 12:13 11:08 12:36 10:47 11:23 10:07 10:05 9:44 10:06 9:00 10:44 9:55 10:41 11:30 13:06 12:22 11:15 10:58 11:01 10:42 12:31 11:15 11:03 11:34 12:23 10:57 5:58

Pace

78%

22%

Splits

Miles Miles	Time Time	Split Split	Min/mi /mi	HR bpm HR	Beats/mi BMI	Cadence rpm Cad.	Ascent mtrs Asc.
1.00	9:31	9:31	9:31	125 97-130	1189	185 132-196	16/3
2.00	19:47	10:16	10:16	121 101-134	1243	171 118-194	6/5
3.00	29:00	9:13	9:13	130 120-136	1198	187 180-198	9/1
4.00	39:51	10:51	10:51	121 102-134	1313	164 118-194	23/2
5.00	51:24	11:33	11:33	127 110-139	1466	164 128-198	64/1
6.00	1:05:01	13:37	13:37	127 117-142	1730	145 110-194	126/10
7.00	1:17:17	12:16	12:16	124 99-139	1521	160 108-220	39/34
8.00	1:28:25	11:08	11:08	118 97-134	1315	169 110-212	1/97
9.00	1:41:01	12:36	12:36	123 101-135	1549	154 116-226	60/22
10.00	1:51:45	10:44	10:44	126 110-137	1352	171 100-222	28/33
11.00	2:03:08	11:23	11:23	125 104-136	1424	169 74-226	24/104
12.00	2:13:17	10:09	10:09	125 102-137	1268	178 126-198	1/68
13.00	2:23:22	10:05	10:05	133 113-139	1341	173 126-196	11/18
14.00	2:33:04	9:42	9:42	135 113-141	1310	183 110-220	14/13
15.00	2:43:11	10:06	10:06	135 118-143	1364	173 132-194	10/16
16.00	2:52:10	9:00	9:00	141 139-145	1268	188 182-198	12/12
17.00	3:02:53	10:43	10:43	133 116-143	1424	167 126-194	7/12
18.00	3:12:49	9:57	9:57	138 133-142	1372	182 130-192	10/10
19.00	3:23:30	10:40	10:40	133 114-143	1419	169 92-192	5/6
20.00	3:35:02	11:32	11:32	132 119-143	1523	155 130-190	15/8
21.00	3:48:06	13:04	13:04	127 110-142	1660	159 88-232	32/15
22.00	4:00:30	12:24	12:24	127 107-142	1574	160 96-210	11/44
23.00	4:11:46	11:16	11:16	135 121-147	1520	157 124-188	27/15
24.00	4:22:41	10:55	10:55	137 124-145	1495	165 114-198	18/10
25.00	4:33:41	11:00	11:00	136 120-145	1497	164 110-196	8/24
26.00	4:44:24	10:43	10:43	141 133-148	1510	172 130-198	21/3
27.00	4:56:53	12:29	12:29	134 119-146	1673	152 108-192	42/22
28.00	5:08:09	11:16	11:16	131 114-144	1477	162 104-194	2/41
29.00	5:19:13	11:04	11:04	131 116-144	1449	164 84-190	5/7
30.00	5:30:47	11:34	11:34	132 117-145	1528	160 84-192	21/19
31.00	5:43:10	12:23	12:23	132 118-145	1634	152 88-192	5/5
32.00	5:54:09	10:59	10:59	139 128-149	1527	165 86-192	9/6
32.50	6:00:02	5:53 +7	11:40	141 133-148	1646	164 82-190	5/6

Heart

130/149max

Show Beats/Mile

BPM
WHR
MHR
Bands

Elevation

Asc 42m, Range 268m, Flat prediction 5:55:42

Elevation Graph

Biggest Climbs (m)	Min/mi
242 3.3%	11:40
80 4.8%	12:06
43 3.7%	10:41
36 3.7%	12:50
24 3.0%	10:41
20 2.9%	11:45
See your biggest climbs

Cadence

166 (232 max) Stride Length: 88cm

Cadence Chart

Cadence Bands

	%	Cad	Mi	Time	Min/mi
Run	64.8	186	24.2	3:53:08	9:38
Walk	35.2	130	8.3	2:06:40	15:17
Still	0.1	-	-	14	-

Benchmarks

Distance	Time	Mins/mi	WAVA	Fastest
400m	2:05	8:22	34.61%	More
800m	4:15	8:34	39.59%	More
1km	5:22	8:38	41.07%	More
Mile	8:57	8:57	42.29%	More
5k	29:23	9:28	43.73%	More
5 miles	48:00	9:36	43.89%	More
10k	1:00:58	9:49	43.30%	More
10 miles	1:44:54	10:29	41.71%	More
Half	2:23:04	10:55	40.52%	More

Predictions

Dist	Time	Per Mile	WAVA
1M	8:19	8:19	45.50
5km	28:21	9:07	45.33
5M	47:27	9:29	44.40
10km	1:00:02	9:40	43.98
10M	1:40:29	10:03	43.54
Half	2:14:35	10:16	42.74
20M	3:32:45	10:38	42.85
Mara	4:44:58	10:53	42.66

Bespoke Fields

Amend your bespoke fields

Three Things You Saw Today

1 Wales Coastal Path
2 Castle Coch
3 Run leg of Cardiff Triathlon

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Nutrition	4x Trek Flapjack (Cocoa Oat), 3x SIS Isotonic Gel (Tropical), 2x High 5 Gel (Orange), 1x Small portion of cooked black-eyed beans/black lentils, 1x Small portion of left-over pasta salad (sweet potato/carrot/red pepper/tomato/mung bean)
Notes